7 Best Triceps Exercises According To Bodybuilders

Able to construct an exceptional pair of arms? While the biceps normally get all the eye, a bulging set of triceps can take your BB guns to full-blown bazookas. These muscles aren’t nearly brute strength; they’re key for that balanced, defined look that enhances every flex. So, let’s turn those often underappreciated horseshoes into something that might fit a Clydesdale! We have gathered seven of the perfect triceps exercises beneficial by IFBB pros you ought to be adding to your workouts immediately. In this text we are going to cover:

• Cable Pushdowns
• Ez-Bar Skull Crushers
• One-Arm Reverse Cable Pushdowns
• One-Arm Overhead Triceps Extensions
• Dips
• Close Grip Bench Press
• Cross Body Cable Tricep Extensions

1. Cable pushdowns

A favourite of Arnold Schwarzenegger and possibly one among the best-known triceps exercises, cable pushdowns are a staple of just about every gym-goer’s arm day. Often done firstly of an arm workout, cable pushdowns are an important strategy to get the elbows warmed up and prepared for some serious work. 6x Mr. Olympia Dorian Yates liked to perform these on the lat cable machine because he liked the motion higher. But before you are attempting to emulate Dorian, you’ll have a 45lb plate hung around your waist to maintain you grounded.

How one can perform Cable Pushdowns

1. Setup: Position yourself in front of a cable machine with a high pulley. Attach a straight bar or a rope attachment.
2. Grip: Grasp the bar or rope with an overhand grip (some people don’t wrap their thumb, find what’s comfortable for you), hands shoulder-width apart.
3. Starting Position: Stand upright with a slight lean forward, feet shoulder-width apart. Keep your elbows near your body and bent at a couple of 90-degree angle, with the bar at chest level.
4. Stabilize Your Core: Engage your core muscles to stabilize your upper body.
5. Push Down: Exhale and extend your arms downwards, pushing the bar or rope towards the ground. Give attention to moving only your forearms while keeping your upper arms and elbows stationary by your sides.
6. Contract Your Triceps: At the underside of the movement, when your arms are fully prolonged, contract your triceps muscles for a moment.
7. Return to Start: Inhale and slowly return the bar or rope back to the starting position, maintaining control and keeping the movement smooth. Your elbows should return to the 90-degree angle.
8. Repeat: Perform your required variety of repetitions, ensuring you maintain proper form throughout.

Pro Tip: The important thing to effective triceps cable pushdowns is to maintain your upper arms still, focusing the movement solely in your forearms and ensuring a full contraction of the triceps at the top of every extension. Avoid using momentum or swinging; control is crucial for maximizing the advantages of this exercise.

2. EZ-Bar Skull Crushers

EZ-bar skull crushers are a stellar addition to any triceps workout, particularly for those targeting specific muscle development. This exercise hones in on the long head of the triceps, which is crucial for that standout arm definition.

Bodybuilding legend Arnold Schwarzenegger once emphasized the importance of targeting each muscle from various angles to attain comprehensive development, a principle that skull crushers embody perfectly. By altering the angle of your arms and the bar path, you’ll be able to engage different parts of the triceps, ensuring well-rounded growth.

The EZ-bar’s design also allows for a more ergonomic grip, reducing wrist strain and enabling you to concentrate on isolating the triceps. Incorporating EZ-bar skull crushers in your routine can result in significant gains in each strength and aesthetics on the back of your arm.

How one can Perform EZ-Bar Skull-Crushers

1. Select the Right Weight: Start by selecting an appropriate weight for the EZ-bar. It is important to choose a weight that means that you can maintain good form throughout the exercise.
2. Lie Down: Lie on a flat bench, holding the EZ-bar above your chest together with your arms prolonged. Your hands should grip the bar barely narrower than shoulder-width apart, using the curved sections of the bar for a snug grip.
3. Position Your Arms: Keep your elbows stationary and shut together. Your arms needs to be perpendicular to your body and the ground.
4. Lower the Bar: Inhale and slowly lower the EZ-bar by bending your elbows. The movement should occur only in your forearms. Bring the bar down towards your brow (hence the name ‘skull crusher’).
5. Pause and Contract: Bring the bar down until it’s just above your brow. Hold for a transient pause, keeping the strain in your triceps.
6. Extend Your Arms: Exhale and extend your elbows to return the bar to the starting position. Give attention to using your triceps to maneuver the load.
7. Repeat: Perform your required variety of repetitions, ensuring you maintain control and proper form throughout the set.

Pro Tip: The important thing with skull crushers is control, especially through the lowering phase. It isn’t in regards to the weight you lift but the way you lift it. Proper form and controlled movements will engage your triceps effectively and help prevent injury.

3. One-Arm Reverse Cable Pushdowns

One-Arm Reverse Cable Pushdowns are a stellar alternative for those looking to reinforce their triceps workouts, focusing specifically on the lateral and medial heads of the triceps. This exercise provides a singular angle of resistance that traditional pushdowns don’t, resulting in more comprehensive muscle development. This exercise allows for focused, controlled movements that effectively stimulate the muscle fibers without excessive strain.

The reverse grip employed on this variant not only intensifies the engagement of the triceps but in addition recruits the forearms, contributing to overall arm strength and stability. By isolating each arm, you furthermore may ensure balanced muscle development, correcting any asymmetries. For those aiming for well-defined, strong triceps, incorporating One-Arm Reverse Cable Pushdowns generally is a game-changer in achieving those sculpted arms, as beneficial by bodybuilding greats like Lee Haney and Dorian Yates.

How one can Perform one-arm reverse cable pushdowns

1. Set Up the Cable Machine: Attach a single handle to a high pulley on a cable machine.
2. Select the Weight: Select an appropriate weight on the machine. It’s higher to begin lighter to concentrate on form.
3. Grip the Handle: Stand facing the cable machine. Grip the handle with one hand using an underhand grip (palm facing up).
4. Position Your Body: Stand upright with a slight lean forward. Keep your feet shoulder-width apart for stability. The arm you are using needs to be pinned to your body.
5. Stabilize Your Upper Arm: Fix your elbow at your side throughout the exercise. This may isolate the triceps.
6. Perform the Pushdown: Exhale and push the handle down until your arm is fully prolonged. Give attention to moving only your forearm and keeping your upper arm stationary.
7. Pause and Squeeze: At the underside of the movement, when your arm is fully prolonged, pause briefly and squeeze your triceps.
8. Return to Start: Inhale and slowly return the handle to the starting position with control.
9. Repeat: Complete your set variety of repetitions after which switch arms.

Pro Tip: Avoid using momentum or swinging the body; let your triceps do the work. This focused approach ensures maximum engagement of the muscle for optimal results.

Try the video below to see Dorian Yates show all three of the above exercises during a grueling workout session.

4. One-Arm Overhead Triceps Extension

One-Arm Overhead Triceps Extensions are a significant exercise for anyone aiming to construct strong, well-defined triceps. This focused movement primarily targets the long head of the triceps, which is crucial for achieving a full-looking back of the arm. Legendary bodybuilder Jay Cutler once highlighted the importance of isolating muscle groups for optimum growth, a principle perfectly exemplified by this exercise.

By working one arm at a time, you ensure each tricep receives concentrated attention, resulting in more balanced muscle development. The overhead nature of the exercise also provides an intensive stretch within the triceps, particularly within the long head, enhancing each strength and aesthetic appeal. This targeted approach not only aids in constructing muscle size but in addition improves the general shape and symmetry of your arms.

How one can Perform One-arm overhead triceps extensions

1. Select Your Weight: Start with a dumbbell of suitable weight. It’s higher to begin light and concentrate on form before progressing to heavier weights.
2. Starting Position: Stand upright or sit on a bench with back support. Hold the dumbbell in a single hand and lift it overhead, extending your arm fully. Your palm should face inward.
3. Stabilize Your Upper Arm: Keep your upper arm near your head and stationary throughout the exercise. That is your starting position.
4. Lower the Weight: Inhale and slowly bend your elbow to lower the dumbbell behind your head. The movement should occur only in your forearm. Ensure your upper arm and elbow stay fixed in place.
5. Extend Your Arm: Exhale and use your triceps to push the dumbbell back to the starting position. Your arm needs to be fully prolonged.
6. Repeat: Perform the specified variety of repetitions for one arm before switching to the opposite arm.
7. Control the Motion: Maintain a controlled movement throughout the exercise. Avoid using momentum to lift the load.

Pro Tip: The important thing to effective One-Arm Overhead Triceps Extensions is keeping your shoulders down, which is able to assist you to keep your upper arms in a single spot. This isolation ensures your triceps are effectively engaged through the exercise.

You’ll be able to take a look at Roelly Winklaar doing One-Arm Overhead Triceps extensions within the video below.

5. Dips/Machine Dips/Bench Dips

Dips, Machine Dips, and Bench Dips may be the middle point of an efficient triceps workout, known for his or her impact on the entire triceps. Dips are particularly effective at engaging the lateral head, which is vital for that pronounced ‘horseshoe’ shape on the back of the arm.

Machine Dips provide a more stable and controlled strategy to isolate the triceps, making them great for beginners or for those specializing in specific muscle engagement. Bench Dips, a favourite of Roelly Winklaar, who is understood for a few of the perfect arms within the history of bodybuilding, are a more accessible variation and may be performed almost anywhere, still effectively targeting the whole tricep area. By incorporating these exercises into your routine, you’ll be able to expect not only a rise in muscle size, but in addition a lift in overall arm strength and definition, ensuring a balanced development of all three tricep heads.

How one can perform Dips/Bench Dips

Dips:

1. Position Yourself: Stand between the parallel bars of a dip station. Grip the bars firmly and hoist yourself as much as a starting position together with your arms fully prolonged.
2. Stabilize Your Body: Keep your torso upright and your core engaged. Lean forward barely to place more emphasis on the triceps.
3. Lower Your Body: Slowly lower yourself by bending your elbows until they’re at a couple of 90-degree angle. Ensure your elbows don’t flare out an excessive amount of; keep them near your body.
4. Push Back Up: Exhale and push through your palms to increase your elbows and return to the starting position.
5. Repeat: Perform the specified variety of repetitions.

Here’s a video of Jay Cutler preparing for the 2011 Mr. Olympia with some dips.

Bench Dips:

1. Set Up: Sit on the sting of a bench or chair together with your hands next to your hips, fingers gripping the sting.
2. Extend Your Legs: Extend your legs out in front of you together with your heels touching the bottom and legs straight, or bend your knees for a less intense variation. (If you happen to want an added challenge, you’ll be able to have a partner put some weight plates in your lap)
3. Lower Your Body: Slide your buttocks off the bench, supporting your weight together with your arms. Slowly lower your body by bending your elbows until they’re at a 90-degree angle.
4. Push Up: Exhale and press down into the bench to straighten your elbows, lifting your body back to the starting position.
5. Repeat: Complete the specified variety of reps.

Pro Tip: Avoid going too low, as this could strain the shoulders. Control is more necessary than speed or variety of repetitions. These exercises are great for constructing triceps strength and may be modified to suit different fitness levels.

Try the video below to see Larry Wheels and Roelly Winklaar push their triceps to the limit with weight bench dips.

6. Close Grip Bench Press

The Close Grip Bench Press is a key exercise for triceps development, highly beneficial by top bodybuilders for its effectiveness in enhancing arm strength and mass. This variation shifts the emphasis from the chest to the triceps, intensifying the workout for these muscles. Renowned figures like Ronnie Coleman have highlighted the worth of compound movements, and the close grip bench press exemplifies this, effectively targeting the triceps for significant growth. It isn’t nearly size; this exercise also boosts overall upper body strength, an important aspect in bodybuilding. By integrating the close grip bench press into your routine, you’ll be able to expect notable improvements in each the look and functionality of your arms, echoing the practices of skilled bodybuilders.

How one can perform close grip bench press

1. Set Up the Barbell: Start by loading an appropriate weight on a barbell at a bench press station. Lie on the bench together with your eyes under the bar.
2. Grip the Bar: Grip the barbell together with your hands closer than shoulder-width apart. Your grip needs to be narrow but comfortable, normally around 6-10 inches apart, depending in your construct.
3. Unrack the Barbell: Keep your wrists straight, lift the bar off the rack with straight arms, and position it directly above your chest.
4. Lower the Barbell: Inhale and slowly lower the barbell towards the lower a part of your chest, keeping your elbows near your body. Avoid flaring your elbows out to take care of concentrate on the triceps.
5. Press Up: Exhale and press the barbell back as much as the starting position by extending your arms. Give attention to using your triceps to push the load.
6. Repeat: Perform the specified variety of repetitions, maintaining a controlled pace throughout the exercise.

Pro Tip: The important thing to the Close Grip Bench Press is keeping your elbows near your body to be certain that the triceps are doing a lot of the work. It is important to pick a weight that means that you can maintain good form and complete your sets without compromising technique.

You’ll be able to see the most effective bodybuilders in history that never won a Sandow perform Close Grip Bench within the video below.

7. Cross-Body Cable Tricep Extension

The Cross-Body Cable Tricep Extension is a superb exercise for those seeking to carve out strong, defined triceps. This movement is usually praised by bodybuilding experts, including the likes of Phil Heath, for its ability to isolate and goal the triceps with precision. Unlike many other tricep exercises, the cross-body motion allows for a singular angle of resistance, engaging each a part of the triceps muscle, particularly the lateral and medial heads.

This isolation is vital to achieving the detailed, cut look that many bodybuilders strive for. By including this exercise in your triceps routine, you are following within the footsteps of a number of the biggest in the game, working towards not only size, but in addition the form and definition that outline a champion’s physique.

How one can Perform Cross-Body Cable Tricep Extensions

1. Set Up the Cable Machine: Attach a single handle to a cable machine at a high setting. Stand beside the machine, indirectly in front of it.
2. Grip the Handle: With the cable machine to your side, use the hand closest to it to grip the handle. Your palm needs to be facing down.
3. Stabilize Your Stance: Stand together with your feet shoulder-width apart for balance. You’ll be able to barely lean away from the machine for stability.
4. Starting Position: Extend your arm across your body so the handle is in step with your opposite shoulder. Keep your elbow fixed and shut to your body.
5. Perform the Extension: Exhale and extend your arm on the elbow, pushing the handle down and across your body. Your forearm should move, but keep the remainder of your arm stationary.
6. Contract Your Tricep: At the top of the movement, when your arm is fully prolonged, squeeze your tricep muscle for a moment.
7. Return to Start: Inhale and slowly return to the starting position, maintaining control of the movement.
8. Repeat and Switch: Perform the specified variety of repetitions, then switch sides and repeat with the opposite arm.

Pro Tip: Don’t use momentum! The effectiveness of the Cross-Body Cable Tricep Extension lies within the isolation of the triceps and maintaining proper form throughout the exercise. It is important to manage the movement each while extending and returning to make sure maximum engagement of the tricep muscle.

 While he might not be an IFBB pro, Sam Sulek has been on a variety of people’s minds within the fitness industry. Here he’s working Cross-Body Tricep Extensions into his workout.

 Conclusion

There you’ve got it. Seven of the best possible triceps exercises you ought to be working into your arm day immediately. If you happen to have not tried any of those out before, tell us what you considered them after doing them within the comments. Feel like we missed something? You’ll be able to tell us below as well!